9am @ Kirkwood Fitness

5RFT:

7 Hang Cleans @ 115lbs
14 DB Swings @ 50lbs

8:47

------------------------------
2:30pm @ Planet Fitness

1000m run
5RFT:
40 Sqauts
15 Dips
1000m run

 6am @ Planet Fitness

1 Deadlift @ 85% of 1RM on the minute, every minute. (265lbs)

-then-

Death By Burpees

13 rounds

Push Jerk 5/3/3/1/1/1

135/155/165/175/185(f)/180(f)lbs

3x Max Pullups 8-7-5

"Deck of Cards"

Hearts: Burpees
Diamonds: Games Pushups
Spades: Squats
Clubs: Lunges
Jokers: Run 500m

35:35

AMRAP 20:

500m Run
20 OWLS @ 45lbs

5 rounds + 450m run

"Russian Stim"

Complete 3 rounds:
2 Squats @ 85% of 1 RM (255lbs)
Rest 2-3 minutes
2 Squats @ 85% of 1 RM (255lbs)
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps (125lbs)
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps ( 125lbs)
*Rest 3-4 minutes between rounds

1 mile run
30 Burpees
30 Lunges
1000m run
30 Pushups (Games Standard)
30 Squat Jumps
500m run
30 Burpees
30 Situps

21-15-9 reps of:

Left Arm DB Snatch @ 35lbs
Right Arm DB Snatch @ 35lbs
Pullups

Shoulder Press 2-2-2-2-2-2-2-2-2-2
Rest 60 Seconds between sets.

95-115-115-125-125-130-130-135-135(f)-125lbs

2.82 Mile Run @ Planet Fitness

Bench Press 3-3-3-3-3-3

155-175-185-195-195(2)-185lbs

20 Pistols
50 Singles
16 Pistols
50 Singles
12 Pistols
50 Singles
8 Pistols
50 Singles
4 Pistols
50 Singles

4:44

3 Deadlifts on the minute for 10 minutes @ 225lbs

-then-

50 Burpees for time

3:57

The deadlift workout called for AHAP and I probably could have bumped up the load to 245lbs or maybe even 255lbs. My focus was on keeping perfect form throughout the 10 minute period.

Shoulder Press 3-3-3

95-115-135(1)-125lbs

Weighted Pullups 1 x 6
25-35-45-55-60-65lbs

Frog Planche Practice

Run 1.5 miles around Ballymeade

10 rounds of:
20 Squats
200m Run

14:43

21-15-9 reps of:
Hang Snatch @ 75lbs
Box Jumps
Wall Balls
Situps

Deadlift 1-1-1-1-1-1

235-255-275-290-300-275lbs

3 Rounds:

400m Run
Max Rep Pushups
400m Run
Max Rep Squats

Round 1: 35 Pushups, 35 Squats
Round 2: 30 Pushups, 40 Squats
Round 3: 30 Pushups, 31 Squats

"Michael"

3 Rounds of:
800m Run
50 Situps
50 Back Extensions

10 Rounds of:
3 Hang Cleans @ 135lbs
Plate Push @ 45lbs

:30 sec rest between rounds

That Jerk Cindy

10 Rounds:
1 DB Clean & Jerk @ 40lbs
5 Pullups
10 Pushups
15 Squats

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (As Rx)

10:46

Find 1RM Hang Clean - 150lbs

-then-

"Heavy Elisabeth"
21-15-9 reps of:
Hang Cleans @ 135lbs
Dips

16:17

Did this workout May 20, 2011 and my time was 12:48. I wonder if I had stopped the clock to account for the walk between barbell and dip station. I find it hard to believe my time would be that much slower when I have gotten stronger in the clean.

"Josh"

21 OHS @ 95lbs
21 Pullups
15 OHS @ 95lbs
15 Pullups
9 OHS @ 95lbs
9 Pullups

1000m Run
100 Pushups
100 Lunges
1 Mile Run
100 Situps
100 Squats
1000m Run

21-18-15-12-9-6-3 reps of:

Hang Cleans @ 95lbs
Air Squats

7:52

1000m Run
30 HSPUS
1000m Run

15:03

Run was measured from bus stop outside Kirkwood to Turn Lane sign outside of Lancashire Elementary.